JM Press
The JM press is a hybrid triceps exercise, part skull crusher and part close-grip bench press. You lower a barbell toward your chin with your elbows drifting slightly forward, then press it back up along that same arc instead of extending straight overhead. Letting the chest and shoulders share part of the load path is what lets you handle more weight than a strict skull crusher allows, while the triceps still do most of the pressing.
Why it works
A standard skull crusher isolates the triceps by keeping the upper arm still and hinging only at the elbow, which limits how much weight you can safely lower toward your head. The JM press changes the bar path: as you lower the bar, your elbows drift forward and your upper arm angle shifts, turning the movement into something between a skull crusher and a close-grip press. That shift lets your chest and shoulders assist part of the range, which is why the exercise tolerates heavier loading than an isolated extension while the triceps still handle most of the work.
Set up
- Lie on a flat bench with a barbell racked just above your head, using a grip slightly narrower than shoulder-width.
- Plant your feet flat on the floor and pull your shoulder blades together against the bench.
- Unrack the bar and hold it directly above your chin with your elbows already bent slightly.
How to do it
- Lower the bar slowly toward your chin or upper chest, letting your elbows drift forward as they bend.
- Stop just before the bar reaches your neck or chest, keeping tension in your triceps.
- Press the bar back up along that same forward arc, driving through your elbows.
- Finish with your arms extended but not fully locked out, keeping tension on the triceps.
- Reset your elbow position before starting the next rep.
Form cues
- Let the elbows drift forward, don't force them straight down.
- Bar travels toward your chin, not your forehead.
- Keep your shoulder blades pinned to the bench throughout.
- Stop just short of full lockout at the top.
Breathing: Inhale as you lower the bar toward your chin, exhale as you press it back up.
Common mistakes
Keeping the elbows fixed like a strict skull crusher instead of letting them drift forward.
Fix: Allow a small forward drift in the elbows as you lower the bar; that's what separates the JM press from a skull crusher and lets you load it heavier.
Flaring the elbows out wide during the press.
Fix: Keep your elbows tracking roughly over your wrists and pointed slightly forward, not out to the sides.
Using a full bench press grip instead of a close grip.
Fix: Keep your hands just inside shoulder-width; a wide grip turns this into a regular bench press and takes tension off the triceps.
Bouncing the bar off the chest or neck at the bottom.
Fix: Stop just short of touching and reverse under control; a bounce near your throat isn't a risk worth taking.
How to program it
- This exercise loads the triceps harder than most extensions, so three or four sets of six to ten reps is usually plenty.
- The technique takes practice, so start with a weight well under your close-grip bench and add load only once the bar path feels consistent.
- It fits well right after a heavier chest or shoulder press in the same session, as a dedicated triceps finisher rather than the day's main lift.
- Because it's technical and taxing on the elbows, once a week as a focused triceps movement is enough for most lifters.
Safety notes
- This exercise brings a loaded barbell close to your neck; use a spotter or a power rack with safety pins until you trust your bar path.
- Stop the descent well before the bar nears your throat if your elbow drift feels inconsistent from rep to rep.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
What's the difference between a JM press and a skull crusher?
A skull crusher keeps the upper arm fixed and hinges only at the elbow. A JM press lets the elbows drift forward as you lower the bar, blending in some of a close-grip press, which is what lets you handle more weight.
Is the JM press safe for the elbows?
It can be, if you keep the bar path controlled and stop the descent well short of your neck. Because it's a technical movement, start light and build the pattern before adding real load.
What muscles does the JM press work?
The triceps do most of the work, with the chest and shoulders assisting through the pressing portion of the movement.
How much weight should I use for JM presses?
Start meaningfully lighter than your close-grip bench press, since the technique takes time to learn. Add weight gradually once your elbow path feels the same on every rep.
Can I do the JM press with dumbbells instead of a barbell?
It's much harder to control, since the two dumbbells can drift independently through a range where a barbell keeps both arms locked to the same path. Stick with a barbell until you're experienced with the movement.